What they are saying
DOABLE is a 12 week, weekly one-on-one video coaching program. It also includes brief daily text check-ins, that support you and keep you on track.
You’ll leverage food, movement, and recovery so that they work for you instead of against you. This takes a huge part of the battle out of getting and staying healthy.
Success comes from building sustainable, DOABLE, enjoyable habits that put you in charge of your health.
Over the three months you’ll become a pro at navigating the obstacles and the stumbles that normally doom most diets and “getting healthy” attempts.
DOABLE is tailored to you and your goals. Below are some examples of what we may cover, but I get it, Yoga may not be for everyone – your program may have more hands-on cooking or more stability work:
Food
Deep down we’re still hunter-gatherers and we don’t do well if we stop eating real food and start eating stuff engineered to outsmart our full switch.
Doable is about focusing on real food that satisfies you, energizes you, and supports your health.
You’ll build a sustainable, satisfying way of eating that helps you crush your goals, delights your palate and doesn’t have you walking around hungry and cranky all the time.
Supporting Your Inner Chef
You and I are going to figure out where you are, how you got there, where you want to go, and why.
Then, together we’ll build and execute a DOABLE path to getting you there.
You’ll become a more intuitive cook along the way so that cooking and food become your secret weapons instead of your stumbling blocks.
Our Goal:
You’ll become one of those people that can open a refrigerator and pull a meal together in minutes. Even if it’s not your refrigerator! Learning how to cook intuitively is a game changer.
How we get there:
Restocking – You restock with real food – i.e, meat, fish, eggs, veggies, fruit, dark chocolate, nuts, etc.
Winning with Real Food – You’ll be surprised how much better and less expensive your food is than take-out, drive through or restaurants. And at a fraction of the price!
Becoming a More Intuitive Cook – You’ll get challenges, exercises and coaching designed to help you build your cooking skills and confidence.
Giving The Cook The Day Off – Creative options when you don’t feel like cooking.
Exploring Tools and Techniques – You’ll learn techniques and affordable tools like sous vide, air fryer, Instant Pot, Grills and Smokers, and even a simple sheet tray to reduce hassle, waste, and expense while maximizing flavor and satisfaction.
Conquering Meal Boredom – We’ll use a meal planning template to help you avoid getting stuck in a food rut.
Cooking Strategically – Knowing that dinner is effortlessly ready in minutes or that it’s already cooked and just has to be assembled is a wonderful feeling.
Becoming a Culinary Bad Ass – You’ll learn easy ways to build layers of flavors like a pro.
Leveraging Sauces, Salsas, and Marinades – You’ll master sauces, salsas, and marinades that will quickly up your cooking game.
Learning What Works and Why
Understanding how highly processed foods, a sedentary lifestyle and chronic stress have blown up our health and make us sick – We look at some doable ways to avoid these traps.
Our Goal:
How we get there:
Understanding Your Primal Blueprint – Exercise Snacks and Short, Productive Workouts – You get stronger and more resilient without hours of cardio and sweat puddles.
Learning your Levers – Lifelong weight and health management begins by experiencing which changes drive your best results.
Establishing Sustainable Frameworks – Together we tailor DOABLE to work within the demands of your life.
Managing the Grocery Store & Eating Out
We’ll equip you with a new grocery shopping and restaurant strategy that saves time, money, and tastes incredible!
Our Goal:
How we get there:
Enjoying Restaurants & Social Gatherings – Meals out won’t wreck your momentum and you’ll discover that your idea of food indulgences changes and it doesn’t come with a side order of guilt.
Navigating Menus – We’ll explore the menus from some of your favorite restaurants and figure out some great options.
Exploring the Magic of Farmers’ Markets– You quickly figure out will why some of the area’s top chefs and restaurant owners love these folks!
Avoiding Getting Hustled by “Healthy” – You’ll have a new B.S detector to help save you from the hype that’s never-ending – from the well-meaning friend, the click-bait news pieces, or the sketchy food hiding behind a “healthy” label.
Breaking up with Perfect -Sometimes you need to hammer the cupcake or enjoy those slices of pizza. The magic is in your next meal!
Movement
Getting and staying healthy shouldn’t require endless hours in the gym.
It does mean that you have to move.
And push yourself a little to get stronger and faster.
Together we’ll build and customize an exercise / movement strategy that supports your goals and gets you started and keeps you going.
We’re Walking, Lifting and Carrying Machines
We’re wired to be strong, agile and resilient, our survival used to depend on it.
You’ll learn how to leverage the benefits of your innate primal inheritance.
Our Goal:
How we get there:
Starting Smart – Exercise snacks, balance exercises and shorter workouts give us the stability and a foundation to build on.
Prioritizing Quality Over Quantity – Exercise and movement should build us up, not burn us out – it’s quality over quantity – minimal effective dose.
Muscle Makes You More Durable – It doesn’t take hours and hours to get stronger but it does take some work – you’ll love how it makes you feel!
Making Movement a Part of You – Walking, cycling, swimming, rowing are all great ways to add some movement to your day.
Understanding and Avoiding Burnout – We’ll avoid overtraining and poor recovery because it doesn’t match up well with how we’re wired and it’s counter-productive.
Play, Movement, and Connection Strategies
For years we’ve been convinced that if we’re not miserable and sweating it’s not working.
We’ll take a look at the importance of play, hobbies, human connection, and unwinding to improve mood, resilience, recovery, range of motion, and just for the fun of it.
And if you need any more encouragement – research shows that playful adults live an average of 10 years longer than their less playful peers.
Our Goal:
How we get there:
Giving Stress A Break – It’s hard to be stressed and do something that you really enjoy at the same time.
Yoga – Who doesn’t need to be a little stronger, longer, and more relaxed? Down Dog and YouTube options give us lots of choices.
Smart Sprinting
You may not be ready for a full out sprint but we’ll plot a path so that when your body is ready you can reap the metabolic benefits.
Our Goal:
How we get there:
Ramping Up Wisely – Rowing, biking, running, stairs, swimming – there are a lot of ways we can ramp it up when you’re ready.
Recovery
We all know someone who brags about how little sleep they can get by on.
Growing evidence suggests that lack of sleep impacts brain function, memory formation, elevates the stress hormone cortisol, and disrupts metabolism.
But recovery is not just about sleep. It’s also about physical recovery, stress management, and mental resiliency / mindfulness.
We’ll build DOABLE recovery strategies that include sleep hygiene, stress management / mindfulness, play, and also learn how to better support physical recovery.
Sweet Dreams
Some people can sleep anywhere. For the rest of us subtle changes to our environment can help improve our sleep. We’ll also look at some sleep hacks that travel well.
Our Goal:
How we get there:
Building a Routine for Better Sleep – What you do in the hours leading up to bed has a big impact on your quality of sleep. We’ll take a look at how to put the odds in your favor for some solid ZZZs.
ExercisIng and Meditating For Better Sleep – we’ll explore how to leverage them for best advantage
Stress Management & Mindfulness
Stress gets a bad rap.
Not all stress is the enemy – certain types can make you stronger, more alert and resilient.
But chronic stress can be debilitating and lead to inflammation, burn-out and illness.
We’ll explore some practices that can help you better manage stress and build your mental and physical resiliency muscles.
Our Goal:
How we get there:
Leveraging Meditation and Mindfulness Resources – We’ll explore how regular mindfulness practice can tame our lizard brains.
Building Stress Management Muscles – Mindfulness and meditation help you manage stress and improve your sleep and recovery and simple tasks like mowing the lawn or doing the dishes can help build those mindfulness muscles.
Physical Recovery
It’s important to remember that our gains occur during the recovery period after the exercise, not the exercise alone.
Exercise is a critical piece of that chain, but skipping or short-changing recovery will compromise results and risk injury and burnout.
We’ll explore multiple active and passive recovery options.
Our Goal:
How we get there:
Moving at an Easy Pace – This is something critical that we need to learn from our ancestors and is another thing our body is expecting – it’s also an excellent form of recovery.
Building an Active Recovery Approach – Foam Rolling, Walking, Swimming, Yoga, Sauna – We’ll give you plenty of recovery options.
Dialing in the Nutritional Side of Recovery – Protein is a key piece of the recovery process.
WHERE
Phone, text, web conference and email
WHEN
Zoom calls at mutually agreed upon days and times + brief daily check-in via text
HOW LONG
12 weeks
COST
$2000 full payment
or
$700 per month for 3 months
Let’s schedule a call to see if I can help change your life